Afamily’s nutrition and well-being is a responsibility that you cannot take lightly. Especially with the world running so fast and everyone is busy with their work, it is challenging to keep up with a balanced diet, eat healthy food and maintain proper nutrition intake for everyone. Therefore, we need to find nutrient-rich food options that every member of your family needs on a daily basis.
Health Shots got in touch with Vaibhav Raghuwanshi, nutrition expert, who listed 5 types of nutrient rich food that your family must consume each day.
Listed below are 5 types of healthy foods you should eat daily:
Vitamins boost your immune system, strengthen your teeth and bones, assist metabolism, and promote appropriate blood flow to the brain and neurological system. A person may typically obtain all of the vitamins they require through a diet rich in vegetables, fruits, and lean proteins. Do not forget to include them in your daily diet. Those who eat fewer fruits and vegetables and those who have digestive problems may need to take a vitamin supplement with a doctor’s advice to avoid or minimize deficiency.
Raghuwanshi shares, “Minerals are divided into two categories: primary and trace minerals. For maximum health, the body needs a balance of minerals from both types.”
Primary minerals include magnesium, calcium, phosphorus, sulfur, sodium, potassium, and chloride. The roles of these nutrients are to balance water levels, maintain healthy skin, hair, and nails, and improve bone health.
On the other hand, trace minerals like iron, zinc, manganese, chromium, copper, and iodine help in strengthening the bones, keeping the teeth healthy, ensuring a good flow of blood and oxygen, keeping blood pressure in check, and keeping the body’s immunity balanced. To get a regular dose of minerals, eat small portions of meat, dairy, nuts, and cereals in your diet.
Proteins are involved in a wide range of activities, including guaranteeing muscle, bone, hair, and skin growth. They also aid in development by producing antibodies, hormones, and other vital compounds and acting as a fuel source for cells and tissues as needed. You can get proteins from various dairy products, poultry, fish, beans, nuts, and some grains, including quinoa.
High-fat diets are generally associated with poor health. Certain fats, on the other hand, are required for optimal health. These healthy fats offer energy to the body and aid in a variety of processes. However, eating healthy fats like monounsaturated and polyunsaturated fats is critical while limiting or avoiding saturated and trans fats.
“According to the latest Dietary Guidelines by experts, a person should take 20-35 percent of their calories from healthy fats. Avocados, fatty fish, nuts, eggs, and dark chocolate are rich in healthy fats,” adds Raghuwanshi, founder and CEO, The Himalayan Organics.
Carbohydrates are divided into two categories: simple and complicated. Simple carbs such as white bread, pasta, and rice should be consumed in moderation. The body, on the other hand, requires complex carbs present in healthy food such as brown rice, quinoa, sweet potato, and corn. It helps to support brain function, immune system and neurological system’s ability to carry out activities, and aids digestion.
According to experts, complex carbs should account for 45-65 percent of a person’s daily calories.
Raghuwanshi says, “The main concern is that with the changing lifestyle and fast-paced world, we often fail to eat healthy food to fulfill our body’s nutritional requirements. Therefore, health experts these days recommend dietary supplements. However, these supplements should be taken only after proper guidance from the doctor.”